Weight Loss Story: 'Too Much Cardio And Starvation Didn't Let Me Lose Weight Healthily'

To overcome weight-loss plateau, this man kept increasing weights to build strength and endurance. He says the more weights one lifts, the more muscle mass one is able to build and that always keeps one from hitting the plateau stage.
Weight Loss Story

Weight Loss Story

Imagine how would you feel when a person older to you is able to walk way ahead on a trek, asks Sudhir Nayak. “When I was struggling to match pace with an older friend of mine, I realised I needed to do something about my fitness level,” says Sudhir. He weighed 100 kgs and brought it down to 75 kgs in a span of 2 years.
Mistake he made during the weight loss journey
Sudhir says how he was initially happy with the progress he had made in losing a substantial amount of weight. “However, what continued to bother me was the fat around my belly area. Overall, I was lean, but the belly fat made me dig deeper as to where I was going wrong,” says Sudhir. He said how he realised in hindsight that he had overdone cardio and also made the mistake of starving himself to lose weight rapidly. “Due to this my muscular system was forever in a catabolic state and I had lost a lot of muscle without even realising it,” says Sudhir.
Back in the day, Sudhir recalls how he used to view whey protein and supplements as ‘steroids’. It was only as he advanced into the fitness journey that he realised the importance of these things.
On his weight loss workout plan
Sudhir says consistency is the key when one is on a weight loss journey. “I had a workout bench and used to keep weights in my home and office. On days when I would not go to the gym, I would ensure I worked out at home or in the office area,” says Sudhir. He says how he has been following the 80-20 rule. “Well, 80% of the time I am doing strength training and 20% of the time I devote to cardio. I focus more on compound exercises like deadlifts, bench-press, pull-ups, squats and so on,” says Sudhir.
On diet and eating clean
Sudhir put himself on a high protein and low carb diet. “In all the three meals I took, I made sure I was consuming enough protein to support muscle mass. Besides, I went into calorie deficit too and never consumed carbohydrates after 6pm,” says Sudhir. He also incorporated whey protein into his everyday routine and believes that helped him a lot.

Cutting down on carbohydrates

Parathas are one of the staple food items in most north Indian households. “It’s been ages since I have eaten parathas. I have also eliminated simple carbs like white rice, maida, potato etc from my meals. Eating clean has been the game-changer for me and it is a part of my lifestyle now,” says Sudhir.
How did he overcome the weight-loss plateau?
“In strength training, there is a concept called ‘progressive overload’. It suggests that you keep increasing weights as you build strength and endurance. The more weights you will lift, the more muscle mass you will be able to build and that will always keep you from hitting the plateau stage,” he says.
High point in his weight loss journey
Sudhir revels in telling about how post his weight loss, he went on a cycling expedition for 5 days in the mountains. “You know I could sense the scepticism, as everyone around me probably thought I would not be able to complete the trip. To everyone’s surprise, I not only completed the trip, but my pace was so good that others had to catch up with me,” recalls Sudhir rather proudly.
Improvement in skin and hair health
Sudhir says post he started working out, he saw reduction in the appearance of dark circles and early signs of pigmentation. He felt much more energetic and his stamina also improved significantly.
On cheat meals
Sudhir feels it’s okay to indulge in eating one’s favourite food every now and then. “I eat clean at home. So, I simply don’t mind having cheat meals every now and then,” says Sudhir.
Word of advice to people wanting to lose weight
Sudhir says one must get on a body analyser scale and check their percentage body fat (PBF) and skeletal muscle mass (SMM). “These are the two most important metrics and once you have the report with you, you will get a better understanding on what you need to work upon,” says Sudhir.
End of Article
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